Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	203% 5900kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	414% 539g	130g per day for Men 19-50 years
Sugars	64% 46.3g	273% 198g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	234% 89g	38g per day for Men 19-50 years
Protein	382% 214g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	236% 2360mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	719% 6.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	410% 32.8mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1737% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	616% 4310mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.58% 58.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, granola, homemade per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Blanched Almonds has 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 2.9 times more Vitamin B1, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Blanched Almonds has 3.1 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 2.2 times more Manganese, 7.9 times more Selenium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, granola, homemade contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.2 times more Energy, 2.2 times more Fat, 1.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 152.8 times more Omega 3, 2.9 times more Carbohydrate and 4.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, granola, homemade offer comparable quantities of Saturated Fat and Fiber per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3